Backblasts

Date: 2024-04-06
AO: thesandlot
Q: Defiance
PAX: Big Short, Boardwalk, 2 percent, Lazlo, Spud, Booking
FNGs: None
COUNT: 7

WARMUP: SSH, Michael Phelps, arm circles, WMH, Down dog, World’s greatest THE THANG: In the Galaxy of Doom, performed various exercises: 3 sets of 20x dips + merkins
3 sets of 20x Bulgarian-Canadian split squats + jump squats 11s of V-ups and American Hammers
3 sets of 20x shoulder taps, LBCs, and mountain climbers
MARY: Dirty dogs, donkey kicks, “balance ground touch things”, hip flexor stretches, and flutter kicks
ANNOUNCEMENTS: hamilton official launch Monday at 0530. No soft batch cookies allowed (IYKYK), but coffee will be served after. Murph prep begins soon. softballs first game is Monday. So far the team is undefeated.
COT: Please pray for Lazlo’s and Defiance’s fathers, who passed on Tuesday and Wednesday this week. There is no question that they were watching over this morning’s workout.

Tags: thesandlot, Big Short, Boardwalk, 2 percent, Lazlo, Spud, Booking

Date: 2024-04-06
AO: thefarm
Q: Infinity
PAX: Pad Thai, F-No, Firehead
FNGs: None
COUNT: 4
Rucked out to Sully Historic Farm, played around out there with various exercises involving rucksacks, completed 11’s workout of squats and shoulder presses, then rucked back to start.

CoT: During the ruck, each PAX shared his reason for joining F3. What’s yours?

F3 stands for Fitness, Fellowship, and Faith. Find your reason to continue posting in those Fs.

Ended with the Gonzaga Prayer:
It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
May change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

Tags: thefarm, Pad Thai, F-No, Firehead

Date: 2024-04-04
AO: olympus
Q: Nano
PAX: Peanuts, Poe, Doodles, Monk, Crop Duster, K-Pop, NOAA, YNAB, Obadiah FNGs: None
COUNT: 10
WARMUP: SSH, good mornings, cherry pickers, arm circles, WGSs

THE THANG: Four Stations

1. Run a lap
2. Burpees box jump pyramid. One PAX does a box jump while the rest do a burpees. Afternoon everyone does one, it increases to 2 jumps/burpees, and so on. 3. Murder bunny 25 yd and back, Blue Steals x10, curls x25.
4. Farmer carry 50 yd and back. Standing shrugs, and perfect merkins on the blocks. After one time through the stations:
1. 25 yd out and back sprint
2. 50 yd out and back
After round 2:
1. 75 yd
2. 100 yd

MARY: Big Boys, flutter kicks, LBCs

ANNOUNCEMENTS: April Monthly Challenge, April 20 adopt a highway, Murph Prep.

COT: Our lives are made up of a series of choices, some of which can put us in a bad situation. It’s important to learn from these challenges, but also learn to forgive ourselves and don’t dwell on them.

Tags: olympus, Peanuts, Poe, Doodles, Monk, Crop Duster, K-Pop, NOAA, YNAB, Obadiah

Date: 2024-04-05
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, bogey, Fitzhume, Bone, Groundhog, Legacy, Lazlo, Skymiles, Strange Brew, My Space, Flipper, Goldfish, Big Short, Booking, Boardwalk, Spud, Smokey, Pepco FNGs: None
COUNT: 19
WARMUP: SSH, Arm Circles, Imp Walker, Hillbilly, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
The Marvelous Mile (in yards):
Line up on the goal line and go goal line to goal line:
10x Overhead Press
100M Farmers Carry
10x Coupon Squat
100Y Rifle Carry
10X Low Rows
100Y Farmers Carry
10X Coupon Swing
100Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile

Mosey over to the basketball court for a five merkin ring of fire holding high plank, then mosey back to the field MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon is Memorial Day Saturday, sign up please; Convergence at Roosevelt Island June 8, get involved and help Spokes
COT: Think before you speak and try to calculate your reaction/how you handle a situation. Just a quick five second count between situation, or action, and your reaction. That little instance of pumping the brakes helps you not respond in anger but productively and from a place of empathy – creating an opportunity to make outcomes better for all, which is what leaders do. De-escalation and positive outcomes and kindness should be the goal. Basically: be rational, be measured, be in control of your emotions.

Tags: thepatriot, Ice Tea, bogey, Fitzhume, Bone, Groundhog, Legacy, Lazlo, Skymiles, Strange Brew, My Space, Flipper, Goldfish, Big Short, Booking, Boardwalk, Spud, Smokey, Pepco

Date: 2024-04-05
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
Tabata (25 seconds on; 10 seconds off; 8 rounds each exercise, mosey ½ field and back); with a dope 80s soundtrack playing (except for the 8 ½ minute version of white wedding, that was just too much) – 7 Exercises 8 x then mosey (5-6 mins) to goal line and back 1. Squats, cinder blocks
2. Chest press
3. Flutter kicks (hold coupon)
4. Burpees / blockers alternate
5. Kb swings
ANNOUNCEMENTS: yes.
COT: minute of silent reflection. the week after Spring Break is a tough transition; having F3 makes it suck less. Thanks for coming out.

Tags: horizon-ao, Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe